WOD / Blog
17 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 6 x 6 x 6 x 6 x 6 Stimulus/Focus: The opening weight should be 65-70% of your 1 RM. Get AHAP. Focus on midline stabilization! Lifts will be on a 3-minute clock. WOD: 6 Rounds for Calories: 2 Minutes Rowing 2 Minutes Rest Stimulus/Focus: Work on efficient and […]
16 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Movement prep and setting up for the wod. WOD: 3/4 Murph 1200 Meter Run 75 Pull-Ups 150 Push-Ups 225 Squats 1200 Meter Run *Start and end with the run, but partition the movements any way you please *RX+ Option: Weighted Vest (20/14)(14/10) Stimulus/Focus: Focus on quality of movement, not just moving […]
15 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 5 x 5 Stimulus/Focus: This should be a moderate weight (approximately 60%), with the focus on barbell cycling. If you can’t keep the bar moving, reduce weight! Lifts will be on a 2-minute clock. WOD: 15 Minute AMRAP 100 Meter Single Dumbbell Suitcase Carry (50/35)(35/20) 10 Shuttle Runs (25′ […]
13 June 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
12 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute Partner WOD 10 Alternating Snatches (50/35)(35/20) 5 Box Steps Ups (50/35)(35/20)*One DB held anyway you would like. 5 Synchro Burpees Stimulus/Focus: One partner completes the […]
11 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimuls/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 15 Box Jumps (24/20)*Masters may step up. Everyone must step down. 15 Floor Press (135/95)(95/65) Stimulus/Focus: Find a steady pace on […]